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Anthony's garage gym training log

Hyde said:
Vasoforce Rush is great, super convenient to take too!

If you don’t like your bicep size, just try to keep working them hard and often! Variety of curls, rep ranges, and ideally more than once a week can all help things along some.
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I usually hit them twice a week. I'm in a caloric deficit so I don't expect them to grow at this point. We'll see how a bulk treats them when that time comes.
 
Don't forget the Reverse Curls and Hammer Curls also !!
 
I consider my biceps to be my worst body part and have been trying to build them for years, but I will never give up !!
 
Hyde said:
Vasoforce Rush is great, super convenient to take too!

If you don’t like your bicep size, just try to keep working them hard and often! Variety of curls, rep ranges, and ideally more than once a week can all help things along some.
Click to expand...
Yep variety and volume really does help biceps. They adapt and recover so quickly, it’s really good to blast them with a good variety from different angles. Just look at gymnasts, most have very well developed biceps in relation to their size, because of that variety and volume.
 
What's up, everyone! I hope everyone is having a good Sunday of either training or rest/recovery.

I weigh in daily and today was the lowest I've hit so far in this cut of mine which was 200.8lbs.

This morning's training was squat day and things went solid. The 5x10 squats really test your conditioning and while in a caloric deficit it's starting to suck lol.

Tomorrow is a rest day and the training will commence again on Tuesday with my OHP day. I hope everyone has a good Sunday!

May 22, 2022
Bodyweight 200.8
531 BBB C1, W2, D2

Warm-up
Jumps 4 sets 5 jumps
Banded sidewalks 2x10
Banded bodyweight squats 2x12
Dead bug 2x8
Squat stretch to hamstring stretch x10

Squat
140x5
160x5
180x5
110x10
110x10
110x10
110x10
110x10
Trap bar SLDL
160x10 +5lbs
160x10
160x10
Hanging leg raises
0x12 +2 reps
0x12 + 2 reps
0x12 +2 reps
 
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Nice work despite the heat. It was a lovely low 60s here! Still made a sweat angel on the floor when I did tricep extensions though.
 
This morning I woke up about 30 minutes earlier than expected due to my 7 week old waking. This morning was the first day using SNS's pre-workout Vaso Force Rush. I won't type out my full experience but those interested in following my unsponsored log I'll leave the link to it.

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I will say my first experience wasn't the best and it did have an effect on my training in a negative aspect. I go over that in my log. I was still able to get through my training and hit everything I wanted to.


May 24, 2022
Bodyweight 201.8

531 BBB C1, W2, D3

Warm-up
Shoulder Rok 2x8
Banded dislocations x12
Band pull aparts 2x25
Chest supported shoulder complex (v raise, front raise, Cuban press)x8

Barbell overhead press
45x10 (Warm up)
65x5 (Warm up)
80x5
90x5
105x5
65x10
65x10
65x10
65x10
65x10

Chin Up
10 +2 reps
10 +2 reps
10 +2 reps

Barbell Row
140x12
140x12
140x12

DB skull crusher
25x12
35x10 +5lbs (30 lbs last week)
35x10

Dumbbell Lateral Raises
30x9 +1 rep
30x9 +1 rep
30x9 +1 rep

Face pulls
27.5x15
27.5x15
27.5x15

Dumbbell Hammer Curls
35x10
35x10
35x10
 
This morning's training went a lot better than yesterday. Deadlifts felt strong and the bar speed was fast.

I also pulled the trigger on a new EliteFTS American Cambered Bar to add to my garage gym. I'm pretty excited to add this bar to my training as it's been one I've wanted to get for a while now.

The next two days are rest days and week 3 kick starts on Saturday.

May 25, 2022
Bodyweight 201

531 BBB C1, W2, D4

Warm-up
Side to side leg swings x8
Dead bug x10
Glue bridge x12
Straight leg kick-ups x12

Deadlift
190x5
215x5
240x5
150x10
150x10
150x10
150x10
150x10
Kneeling weighted Crunch
70x12
70x12
70x15
Reverse hyper
180x25 +5reps
180x25 +5 reps
Neck extension
25x10 Laying supine
25x10
25x10
 
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Anthony_ said:
This morning's training went a lot better than yesterday. Deadlifts felt strong and the bar speed was fast.

I also pulled the trigger on a new EliteFTS American Cambered Bar to add to my garage gym. I'm pretty excited to add this bar to my training as it's been one I've wanted to get for a while now.

The next two days are rest days and week 3 kick starts on Saturday.

May 25, 2022
Bodyweight 201

531 BBB C1, W2, D4

Warm-up
Side to side leg swings x8
Dead bug x10
Glue bridge x12
Straight leg kick-ups x12

Deadlift
190x5
215x5
240x5
150x10
150x10
150x10
150x10
150x10
Kneeling weighted Crunch
70x12
70x12
70x15
Reverse hyper
180x25 +5reps
180x25 +5 reps
Neck extension
25x10 Laying supine
25x10
25x10
Click to expand...

Nice! That’s a sweet bar to add to the quiver. Post pics when you get it in for sure
 
Anthony_ said:
This morning's training went a lot better than yesterday. Deadlifts felt strong and the bar speed was fast.

I also pulled the trigger on a new EliteFTS American Cambered Bar to add to my garage gym. I'm pretty excited to add this bar to my training as it's been one I've wanted to get for a while now.

The next two days are rest days and week 3 kick starts on Saturday.

May 25, 2022
Bodyweight 201

531 BBB C1, W2, D4

Warm-up
Side to side leg swings x8
Dead bug x10
Glue bridge x12
Straight leg kick-ups x12

Deadlift
190x5
215x5
240x5
150x10
150x10
150x10
150x10
150x10
Kneeling weighted Crunch
70x12
70x12
70x15
Reverse hyper
180x25 +5reps
180x25 +5 reps
Neck extension
25x10 Laying supine
25x10
25x10
Click to expand...
That is a nice bar….. you and SkRaw are in a race to see who can get the best bars….I’m jealous. 😎
 
Rocket3015 said:
That's a nice set up
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Definitely!

gphagan1 said:
That is a nice bar….. you and SkRaw are in a race to see who can get the best bars….I’m jealous. 😎
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I'm sure he has me beat lol

SkRaw85 said:
Elephant deadlift bar incoming! 🤣
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Unless you're Brian Shaw lol

If not get a Texas Deadlift bar :)

Hyde said:
This is what I bought and it’s awesome. And totally full now
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Does it protect the bars good when you put them in?

The Solution said:
What is good man? Glad to see you on AM! Long time follower as you know!
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Welcome man! It's good to see you here and thanks for joining in on my log.
 
Anthony_ said:
Definitely!



I'm sure he has me beat lol



Unless you're Brian Shaw lol

If not get a Texas Deadlift bar :)



Does it protect the bars good when you put them in?



Welcome man! It's good to see you here and thanks for joining in on my log.
Click to expand...

Already have the Texas DL bar. My all time fave and many good memories with this bar
 
So I decided what my next specialty bar is going to be.

That bar is going to be the Marrs Bar :) I went over pros and cons between this and or the Kabuki Transformer bar and decided on the Marrs Bar. Needless to say I'm pretty excited to buy this soon.

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It seems to keep them well. I have heard of guys who put a little foam they cut out in the bottom, but I haven’t needed that.
 
Anthony_ said:
So I decided what my next specialty bar is going to be.

That bar is going to be the Marrs Bar :) I went over pros and cons between this and or the Kabuki Transformer bar and decided on the Marrs Bar. Needless to say I'm pretty excited to buy this soon.

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Click to expand...

I never seen one quite like that
 
I watched this whole video, and now I want one, but I'm too cheap !!
 
Anthony_ said:
It's between that Titan Fitness bar storage or the Rep Fitness's version.
Click to expand...

Vertical storage is ideal for bars without bearings, or bars that you care less about. Axles, Football Bars, Safety Squat Bars, Cambered Bars, Logs, Trapbars, Side-loader Farmer’s Handles all need homes and don’t have bearings.

If you want a bar with bearings to continue to spin well though, it should be stored horizontally longterm.
 
Hyde said:
Vertical storage is ideal for bars without bearings, or bars that you care less about. Axles, Football Bars, Safety Squat Bars, Cambered Bars, Logs, Trapbars, Side-loader Farmer’s Handles all need homes and don’t have bearings.

If you want a bar with bearings to continue to spin well though, it should be stored horizontally longterm.
Click to expand...

I learned something today !
 
Hyde said:
Vertical storage is ideal for bars without bearings, or bars that you care less about. Axles, Football Bars, Safety Squat Bars, Cambered Bars, Logs, Trapbars, Side-loader Farmer’s Handles all need homes and don’t have bearings.

If you want a bar with bearings to continue to spin well though, it should be stored horizontally longterm.
Click to expand...

I'll throw up a gun rack in the future once I get more barbells. I only have my main power bar for right now.
 
Happy Memorial Day! Here is my training from my last two days. Things for the most part went solid and have no complaints at all.

May 28, 2022
Bodyweight 201.4

531 BBB C1, W3, D1

Bench Press
140x5
160x5
180x5
115x10
115x10
115x10
115x10
115x10

Dips
30x10 +5lbs
30x10
30x10

Pull Up
10x6
10x6
10x6
10x6

Face pulls
45x12
45x12
45x12

Fat Gripz barbell curl
60x10
60x10
60x10
 
May 29, 2022
Bodyweight 200

531 BBB C1, W3, D2

Squat
155x5
170x5
190x5
120x10
120x10
120x10
120x10
120x10

Trap bar SLDL
160x12 +2 reps
160x12 +2 reos
160x12 +2 reps

Standing Banded crunch
0x20
0x20

Solid day of squatting. Everything felt good and fast as it should be at these weights. I'm looking forward to future cycles to see where my squat is at that time.

I hope everyone had a good weekend of training and or rest and have a good Memorial Day. It's a rest day for me and back to training tomorrow for some OHP and upper bodywork.
 
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This morning's training was great. My pre-workout, Vaso Force Rush finally kicked in and really provided some great energy, focus, pump, and a mindset to attack the barbell.

May 31, 2022
Bodyweight 203

531 C1, W3, D3

Barbell overhead press
90x5
100x5
110x5
70x10
70x10
70x10
70x10
70x10

Pulldowns
125x12 +2 reps
125x12 +2 reps
125x12 +2 reps

DB skull crusher
35x10 +5lbs
35x10
35x10

Db spider curl
20x12
20x12
20x12

Face pulls
35x15
35x15
35x15
 
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